The only two practical diets to lose weight, you can follow, according to science

We all know that weight loss is a constant effort, and this is the very reason why most people fall into the rut of losing weight and then getting it all back. That's why it's important to follow a diet that you can turn into a lifestyle and not something you follow until the number on your scale decreases to reach your target weight.

Do diets really work to lose weight?

Sustainable weight loss is the perfect combination of a healthy diet and a regular workout. In terms of weight loss, the ratio of diet to training is 70:30. Your weight loss depends on 70% of what you eat. So, yes, diets certainly help to lose weight, but you just have to be careful when choosing a diet so that they can follow it for the long term.

Why do most diets fail?
More people fail than succeed when they are dieting. This is due to the fact that in addition to getting tired of the limited options available, it is also too much work to do. People have to plan, go to the store and cook healthy to maintain their diet.

The diet that people can follow in the long run
According to science, there are two regimes that exceed expectations – the DASH diet and the Mediterranean diet. Research shows that these two diets are sustainable and keep your heart healthy and lower your blood pressure in the long run. Rather than avoiding or eating a particular macro-nutrient, both diets help you make better food choices.

Most diets are built around the restriction of particular food groups. On the other hand, Mediterranean and DASH diets focus on what to include, while asking you to limit the consumption of alcohol, processed foods and alcohol .

Benefits of the Mediterranean Diet and the DASH Diet
Mediterranean diet: As its name indicates, this diet is inspired by the eating habits of the Mediterranean peoples who focus more on dairy products, fish and poultry; they use olive oil, fresh fruits and vegetables. The diet also includes the consumption of potatoes, bread, beans, seeds and nuts. The diet also has little room for red wine. What can be better?

Diet is also more about food quality than about quantity.


The DASH diet: According to the National Heart, Lung and Blood Institute, the DASH diet focuses on daily and weekly nutritional goals. Like the Mediterranean diet, the DASH diet also emphasizes the consumption of fruits, whole grain cereals, vegetables, fat-free and low-fat dairy products, fish, poultry, beans, nuts and vegetables. 'vegetal oils. The diet recommends limiting foods high in saturated fats, fatty dairy products and tropical oils. The DASH diet also reduces blood pressure.

The best part of both diets is that they do not limit the intake of macro-nutrients like carbohydrates or fats. The focus is on choosing high quality food sources.